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What Is Overthinking, and How Do I Stop Overthinking Everything?
Stephanie Anderson Wilmer
India B. Gomez, PhD
Written by Stephanie Anderson Wilmer | Reviewed by India B. Gomez, PhD
Published on July 12, 2021
Key takeaways:
Overthinking is when you dwell or worry about the same thought repeatedly.
People who overthink can be paralyzed by their worries and may struggle to make decisions or take action.
Overthinking can be caused by — and can contribute to — depression, anxiety, and other mental health disorders.
02:02
Reviewed by Mere Goodman, MD, FLAP
When faced with a major decision — choosing a university, switching careers, buying a car, getting married or divorced — you probably think long and hard about the possible outcomes. This makes a lot of sense: A major expense or life change warrants thoughtful, thorough consideration.
But sometimes you might find you’re turning almost every thought over and over in your mind. You may be dwelling on even tiny choices and wondering about “what-ifs” so much that you become frozen with inaction. Experts call this overthinking.
It’s normal to get too “in your head” sometimes. But chronic overthinking can start to interrupt your sleep, work, relationships, health, or other aspects of your everyday life. Think you may be an overthinker? Here’s what you should know.
What does it mean to overthink?
Overthinking — also referred to as rumination — is when you repetitively dwell on the same thought or situation over and over to the point it gets in the way of your life. Overthinking usually falls into two categories: ruminating about the past or worrying about the future.
If you’re struggling with overthinking, you may feel “stuck” or unable to take any action at all. It can be hard to get the thoughts out of your mind or concentrate on anything else. Sometimes, overthinking can even make things worse.
“The hallmark of overthinking is that it is unproductive,” says Jessica Foley, a licensed psychotherapist in Waltham, Massachusetts. “An example might be spending hours ruminating on a decision and perhaps missing a deadline or losing sleep.”
Overthinking is not the same as being stressed or worried about a specific circumstance. Having a lot of thoughts about a stressful situation in the short-term can prompt you to make a move. When you’re nervous about an important work presentation, for example, that stress can help you spring into action. You’ll work hard on the project and leave a bit early the day of to ensure you’re on time.
“Not all overthinking is bad,” Foley says. But it becomes unhealthy when it prevents you from taking action or interferes with your daily life and well-being.
Why do we overthink things?
Overthinking is a way of trying to control a situation and feel more confident about what to do next, says Sana Hafeez, a neuropsychologist in New York City. When you’re overthinking, the brain switches to “analysis mode.” It begins to cycle through possible scenarios and attempts to predict what will happen to reduce your anxiety.
But overthinking often prevents you from taking action because you can’t easily shift out of analysis mode. “The problem with overthinking is that our mind almost always comes up with another worry question,” Hafeez says.
Even though people of all ages, genders, or personality types might struggle with rumination, those who are motivated by achievement can be more prone to overthinking.
“Perfectionists and overachievers have tendencies to overthink because the fear of failing and the need to be perfect take over, which leads to replaying or criticizing decisions and mistakes,” says Hafeez.
Is overthinking a mental disorder?
Overthinking is not a recognized mental disorder all by itself. However, research has found it’s often associated with other mental health conditions, including:
Depression
Anxiety disorders
Obsessive-compulsive disorder (OCD)
Post-traumatic stress disorder (PTSD)
One study found a two-way relationship between overthinking and other mental health issues. Hafeez calls it a “chicken-and-egg” situation: High levels of stress, anxiety, and depression can contribute to overthinking. Meanwhile, overthinking may be associated with increased stress, anxiety, and depression.
Following a traumatic event, it’s also common to be hyper vigilant — being on high alert for danger at all times. Some people experience hypervigilance as overthinking about potential signs of trouble. “Our brain can become ‘stuck’ in an unregulated fight-flight-freeze mode and continue scanning for threats or even perceived threats,” Foley says.
How can I stop overthinking everything?
It won’t happen immediately, but you can break the cycle of overthinking. Follow these five expert tips to get started:
1) Keep track of triggers and patterns
A little mindfulness and attention can go a long way toward getting a grip on overthinking. Keep a journal and write down specific moments that cause you to overthink or worry. After a while, you’ll begin to notice patterns and recognize overthinking triggers before they happen. This will help you develop a coping strategy for situations you know will lead to overthinking.
2) Challenge your thoughts
It may not feel like it, but you don’t have to believe everything your mind thinks. An effective way to squash overthinking is to challenge worries and ruminations and view them objectively.
“Look at the evidence of the situation to see if a thought is logical, reasonable, or helpful,” Hafeez says. If your overthinking thoughts aren’t useful, calling them out can make them easier to manage.
3) Get a little help from your friends
Do people often tell you you’re worrying or thinking too much? They’re probably on to something. Get some perspective on an issue by asking a trusted friend to weigh in with their thoughts and nudge you when you seem stuck in your head.
Choose a friend who already knows how to manage overthinking. Research has found co-rumination — excessively discussing and rehashing problems among friends — can actually make anxiety worse.
4) Move your body
Plenty of research demonstrates exercise may improve depression, anxiety, and other mental health disorders. Exercise may help with chronic overthinking, too. “Even a 5-minute walk around the block can send an influx of good chemicals and hormones, like endorphins, to our brain,” Foley says.
Physical movement might also help shift your nervous system out of fight-flight-freeze mode. This may help calm any trauma-related rumination you’re experiencing.
5) Seek help from a professional
“If [overthinking] seems to be taking over more than you’d like, it might be good to see a mental health professional or speak with your primary care doctor about it,” Foley says.
In addition to mental health issues, Foley adds that if left unchecked, the stress associated with overthinking may lead to physical health symptoms such as:
Headaches
Fatigue
Digestive issues like nausea or diarrhea
Difficulty sleeping
If you’re struggling with overthinking, a therapist or counselor can help you learn coping strategies to manage rumination. They can also help identify and treat any underlying causes of overthinking, like anxiety or depression.
To find a mental healthcare provider near you, visit searchable therapist directories online such as:
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